Ahh, it's that part of winter when most of us are just over it - am I right? Tired of the cold, as well as tired of the tease we've had these last few weeks in the Northeast where it's freezing cold one day and then 50 degrees the next. Am I supposed to wear a sweater or not? Come On People! I don't know!
But this is also the time of year when most people in colder climates also find out that they are Vitamin D deficient - either through lack of exposure to the sun (without sunscreen because sunscreen blocks the body's ability to make it), or lack of getting it in their diets. Although the optimal amount of Vit. D varies by individual, levels below 30 ng/mL are considered sub-optimal/deficient. Why does this matter? Because lower levels are associated with a variety of types of immune deficiency (excess levels can also be harmful by the way). The best way to find out if you are deficient is to get tested from your doctor one to two times a year, and if needed, start a supplementation program after discussing it with your doctor.
Below is a list of conditions associated with serum (blood) levels of Vitamin D, lower than 30 ng/mL:
- Increased calcium loss from bones, osteoporosis
- Poor wound healing
- Increased muscle pain
- Increased joint and back pain
- Greater risk of depression
- Increased diabetes
- Increased schizophrenia
- Increased migraines
- Increased autoimmune disease (lupus, scleroderma, thyroiditis)
- Increased allergies
- Increased preeclampsia
- Increased inflammation
Although optimal levels vary by individual, having your Vitamin D levels in the 40-60 ng/mL range will probably serve you well in the long term. Vitamin D is made in the body with exposure to sunlight, but factors like your skin tone (darker skin tones make less Vitamin D), as well as your age, genetics, how much skin is uncovered and the latitude of where you live can all play a role in how much your body produces from sunlight. If you live in the Northeast, you are likely going to need to supplement from October through April.
Certain foods are also sources of Vitamin D such as: fish, fish oil, fortified foods like some milk, beef liver, cheese and egg yolks. If you are vegetarian or vegan, you likely don't get any of these sources of vitamin D from your food, and supplementation may be necessary.
The other thing to note is that Vitamin D (as any vitamin or mineral in your body) does not act alone. In fact, if you are supplementing, remember that your body also needs adequate Calcium, Vitamin A, Vitamin K and Magnesium. Increasing Vitamin D means your body needs more of all of these! Magnesium is actually needed for the body to convert Vitamin D into its usable form and is also a very common deficiency in the Western world (our soil just doesn't have as much of it in it anymore, and therefore our foods don't either). But the best way to get all of your vitamins and minerals is always to focus on a whole foods based diet that has a wide variety of fruits, vegetables, lean proteins, whole grains, and healthy fats!
Definitely reach out if you need any guidance on how to achieve levels that work well for your body!